We're testing our Cheer team this week and next.  They're doing four Main Lifts split over two weeks (Week 1: Squat/Bench and Week 2: Trap Bar/Push Press).

The Set-up

We tested them when we came back to school in January.  If they had previous numbers we had them work up to 90%.  If they didn't have numbers we used a little guesswork to get them to a place where I thought/they thought they could do 3-5 reps.  After the first two weeks we had up to date numbers for all of them.

Side note before I continue.  Cheer guys are one of the worst nightmares you could ever run into.  They all think they know how to train because...  There's actually no reason, but they think they're experts.  Worse than any other team I've encountered.  So, all of them workout (notice I didn't say train) 5-6 times a week using the most useless of splits - the bodybuilding/body part split.  I've never seen a more useless method of exercise and this includes CrossFit.  I digress...

Finding Training Maxes

This is simple and I'm just repeating what you've already read before, but I think it bares repeating.  We took their PR Set and used the equation

  • Weight x Reps x .0333 + Weight to find their estimated max.

Once we got their estimated max we took 90% of that and used that as their Training Max.  ALL of the guys thought they were stronger than they actually are and complained.  My assistant, Taylor, who is still on the team because of Covid (long story) told me that I should show them the video of my 1,000lb Squat and tell them to "shut the fuck up and listen."

I opted not to do this and she called me many derogatory names.

Fast forward to this week.  We tested the Squat on Monday and Tuesday and the Bench Wednesday and Thursday.  We gave the kids 90% of their Training Max (actually 83% of their Max).  Some of them, guys and girls, had numbers that they wanted to try.  As long as they were realistic I was alright with it.

It's crazy how well everyone that followed the program did.  The chuckleheads that workout at the rec center 17 times a week sucked, but that's no surprise.  You can't help those who are unwilling to be helped.

What we found is that most of the kids tested out at 8-12 reps with their 90%.  As I mentioned earlier, their 90% is actually 83% of their Training Max.  Blah, blah, bah...  Everyone who followed the program increased their Max/Training Max.

Moral of the story:

  1. Pick a training program that is sound and based on proven training principles.
  2. Follow the program - make minimal tweaks based on needs, etc..., but follow the plan.
  3. Follow a simple progressive overload principle with logical progressions of weight each week.
  4. Start light and progress slowly.
  5. Work hard on your assistance work, but don't go to failure.

Unfortunately, they will go home for the summer and most won't set foot in a weight room for 3 months so it's starting from square one again in the fall.  But for right now, they're doing an awesome job and I'm happy.

The best part about it, I really didn't have much input in their program.  My assistant has been here for 5 years and understands my program.  She alos knows when to ask for advice and when to look for clarification on things.

Tremendous job all around.